Name: Playbook - Hannah Bower - BTB Workout 11: Full Body
Uploaded: 2023-12-12T00:44:19.676Z
Duration: 30 min
Description: BTB Workout 11: Full Body

Monica

I think this was my favorite workout so far! Definitely embracing that “sweat is gold✨” lol

Sarah Heard

Yubani

So good! So sweaty! I was surprised I didn’t have problems with the sumo jump squat but I did have to modify the twist.
My baby was interested in the dumbells. Lol. He was my weight for the bridges one set.

Casey

Wow that was an amazing workout! Spiked my heart rate and got a good sweat in first thing in the morning!

Nikki

Great. Aaaah! I'm ok. Not in pain. Great workout

Priscilla

Oh baby 🔥 that was a good one! I’m a sweaty mess!

Nikyla

Wow those TVA cinches! Exactly what I need!

Krista

Great sweat to get the day started! And those swoops--oof!

Kara

Kayla

Ashley

The TVA crunches are a little hard to understand. But overall amazing!

Aria

cristina

Somehow I forgot how killer banded swoops are!! Hello hips!

Maddie

Such a great workout that I did it a 2nd time!!

Alexa Gruener

Grace Snyder

Wow! Killer workout. Do you suggest warming up before your workouts or is circuit 1 meant to do that?

this one stepped it up a A LOT. Curious about the form on the kettle bell swings- is this proper upper body form?

Caitlin

Great workout! I still feel like I am doing the breathing wrong that was done in the last round. Any tips?

Jordan

I love the circuit style ones. This got me a good sweat!

Taryn

Loved this burner and breathing exercises!

Margaret 

After a week off, this hit my muscles burning and my heart date up. So hard!

Megan

I took a few days off and this was just perfect to get back into this program! I needed a good sweat, and oh man did I get one.

A few new movements in there for me! Loved it! I'm putting myself on thr back because I was finally able to progress to 15lb weights again and not lose my form! Yay core!

Ashley Powell

That got the heart rate moving! Felt great to really push today!

Alexandra

Done! Tried to get the TVA cinches right, not sure if i got it

Divya

The sinches are harder than I thought they would be! Great work out.

Anonymous

So good! When I was doing the heels to the sky it wasn’t feeling great on my stomach - any pointers for that?

Taylor

Yup!! Added my 25 pound toddler into the banded swoops 😂 Gave me that extra layer of challenge 🥰 Hope you had a wonderful Thanksgiving!

Jillian

Jaleesa

I feel like I’m not properly engaging my core. I pull in my abs and I can feel my upper abs engaging, but not my lower abdomen… especially with the TVA engagement and the Heel Press. And my tailbone is a little painful when I push my heels to the ceiling. I definitely feel like I’m missing something here.

Danielle

Sooooooooooo gooooood!!! Definitely made my lungs work!! Was challenging but motivating!!

Alma Shamatov

Great combination of cardio and weights. Sweating!!

Elyssa

This was a good workout that definitely pushed me.

Tiffani

One more workout in B2B, im 5months post partum, def feeling stronger, which program do you recommend next??

Thank you! 🤗

Carrie

Holy cow that was good! I didn’t think I could sweat that much at home! Feels amazing! 🤩

Sandra Bernedo

This is the first workout I have been able to complete in 6 weeks without baby breaks! She napped the entire 34 minutes without waking up!! #momwin

Mikella

Inge

I love the incorporation of the core. Great workout and felt good!

Maggie

Haven’t done back to back days since having my baby. Felt good and strong after workout 10. This felt great too!

Rachel Vitale

Incredible feeling, complete ting these every time. Thank you, Hannah!

Sofia

As much as I want to get back into lifting like I used to, I realize how unsteady and weak I am post partum. I think this program is amazing. I probably would have hurt myself if I didn’t start slow like this!

That was a good workout!

Amanda Nicole

Love this workout ! I feel like each workout is a

Michelle

Yes! I missed these higher intensity workouts! Fees good to start getting back into this and not having the struggles I had PP with my first! ❤️

Bekah

The right amount of pushing myself but modifying where needed (with your many reminders to do so 👍🏻). 8 was postpartum with number 3 and getting back to exercise the right way this time thanks to you!

Stephanie

We continue doing full body as it’s the most bang for our buck with 3 workouts per week!

Snap your hips to generate powder. Your hips move the kettle bell. Not your arms! This targets the Glutes!

Hip Thrusts

Can use a stability ball, couch or do them on the ground!

15 full reps & then 5-10 pulses

Reverse hypers/heel lifts

Weight is optional 

Modify:

Weight/no weight regular glute bridge

Weight/no weight single leg bridge

8 reps each side

Single leg glute bridges

This is more advanced so modify if you aren’t ready. 10 knee drives each 

Modify: 
Bird Dogs
Bear plank hold 
Bear plank pulses- Perform 3-5 sec bear plank come down and re-set. Perform 8-10 reps. This is a great way to build stamina for a full 30 sec bear plank

Bear plank + knee drives

Circuit 1

Resistance is optional

Can add dumbbells in place

Leaning knee drives- resistance

Bicep curls to press

Modify the squat jumps to toe raise if you have any leaking, pressure or not sure if you have proper pelvic floor engagement!

Side crunch to Squat jump

Exhale as you turn the band sideways and back! Engage core slightly before you press!

Squat to press & twist

Circuit 2

Booty + core while getting the heart rate up!

Keep knees pressing into band 

Don’t allow knees to cave in!

Banded swoops

1. Engage the inner core. PF + TVA as you exhale for 5 seconds or until you have no breath left to exhale. 

2. Inhale while keeping atleast 50% core engagement

3. Exhale again for 5 seconds and see how tight you can hug your organs. Pulling your core in and up toward your chest. Starting from your hips and wrapping up finishing at your ribcage like zipping up a coat. 

Repeat for the entire 40 seconds

Each time you exhale you are trying to engage tighter and pulling in your TVA like cinching up your “corset”

TVA cinches

Finisher

BTB Workout 11: Full Body

Jessica

Taking it easy as I’m recovering from hemorrhoids

Delaney

Nancy

BTB Workout 1- full body

Loving these quick, yet effective circuits

Short. Sweet. To the point. 

Shoulders and obliques are on 
F I R E

BTB Workout 2- full body

Stationary bike instead of tread mill…nice circuits to get the blood running

Perfect when you don’t have a ton of time!

Used our row machine since we’ve had a bunch of snow today!

Rachel

BTB-Endurance Day

Love the glutes + pull down!! Hits the core and glutes 🔥

I’m loving this program! I’ve been sore after every workout! Getting back into the swing of things postpartum and can definitely feel and see a difference in my core! Feeling great!!

Shay

BTB workout 4- full body

Loved this one! It was so easy to fit it into my day! This might be my go-to for busy days now!

Dzenana

BTB Workout 5- legs

🔥🔥 love these circuits!! The 2nd circuit with the band is the greatest

Kourtney

BTB workout 6- banded full body

The sweat was gold today ♡ love these BTB workouts when I'm having a hard time mentally.

BTB Workout 7- more lifting

Amazing! Did this once and felt like I couldn’t do a second round but I challenged myself and got it done! Now I’m in my own puddle of hard earned sweat!😂

Great HIIT workout to get your heart rate going!

BTB Workout 8- LIVE fullbody

7 weeks postpartum. I stopped working out at 30 weeks pregnant (was just soooo over it!). It feels so unbelievably good to be active again! Can’t wait to get back to lifting heavy and build my muscle back up!!

Emily

That reverse hamstring curl though!!!!! Holy moly, again, found areas of weakness. I am proud of the single leg RDL though!

BTB Workout 9- full body

So good! I feel like my postpartum body’s finally being loved and cared for.

Shivani

When stretching your ankles, if you can’t even curl your toes under how else can I stretch my talus?

Cassie

BTB LIVE recovery, mobility & stretching

It’s July 31… and I felt like listening to Christmas music today… and I was so happy to see the Christmas decor in the videos. Lol. Made my workout extra happy… also, my arms are burning!

BTB Workout 10- upper body

🔥 Wow! Haven’t sweated that much in a long time. I had to modify, but I made it!! Thanks Hannah!!!

Woohoo!! What a great sweat sesh to end the back to business program!!

BTB Workout 11: Full Body

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